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Goliac 7's Master of None Log

IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,274
2,007
Hell yeah on the PR tie man! My deads are shit now. I just hit them today.


Sent from my iPhone using Tapatalk
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
Bike 25:00
Squat :
2x135x10
2x225x5
2x315x4
365x1
405x1

Leg Ext:
2x100x40

Ham Curl:
70x30
50x30
30x30
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
Run 5.0 incline+ 15:00
Decline Bench
135x30
135x20
135x15
5x225x5

Assisted Pull-up
40x5
70x10
100x15

Pec Deck
75x30,30,25,25

Lat Pulldown
40x15
55x15
70x15
85x15
100x15
115x15
130x15

Seated Row
100x15
130x15
145x10
160x10
200x8(lost grip)
220x6 (lost grip)

DB Pullover
45x12
60x12
75x12

Straight arm push down
3x15

Ab Rollers
2x12

Sit-up
3x15
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,274
2,007
Run 5.0 incline+ 15:00
Decline Bench
135x30
135x20
135x15
5x225x5

Assisted Pull-up
40x5
70x10
100x15

Pec Deck
75x30,30,25,25

Lat Pulldown
40x15
55x15
70x15
85x15
100x15
115x15
130x15

Seated Row
100x15
130x15
145x10
160x10
200x8(lost grip)
220x6 (lost grip)

DB Pullover
45x12
60x12
75x12

Straight arm push down
3x15

Ab Rollers
2x12

Sit-up
3x15

Man this looks like a fun day! I bet the pump you had was incredible after this.


Sent from my iPhone using Tapatalk
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
Man this looks like a fun day! I bet the pump you had was incredible after this.


Sent from my iPhone using Tapatalk

Pump wasn't so great because I was working in with others, but man I'm good and sore today.
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
5:00 am workout today

Did a shoulders/ arms circuit with some machine presses, DB work for biceps and triceps, cable pushdowns and curls, etc.

And then cardio:
20:00 Bike
5:00 Stairs
15:00 elliptical
20:00 jog
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
Deadlifts
2x135x10
225x5
315x5
405x3
2x455x2

Deficits
2x405x4

Back extension
2x210x10

Calves
2x250x50

Good Girls and Bad Girls
2xWhatever weight was on therex20

^cant ever remember abductors/ adductors so I go with GG and BG

Really happy with the deadlifts today. Felt strong (for me) despite dropping 7 pounds since last week. I'm trying to drop some tonage that I added during the summer/fall. Design was to drop down the weight this week and hit reps after hitting 495 two weeks consecutively, but I feel like I could have nailed it again today. It was tough to lay off, but next week I'm going for 495x2. Deficits absolutely seem to be helping.
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
Cardio

Jog 1 mile
Bike 20:00

Bought an engagement ring today.... what is happening to my life? Haha.
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
Flood Day: pretty much hit every body part for one set of a weight where I can do one 50 rep set. Gets the blood pumping all over the body. Resets me for a good week to come.

Good Girls
BAd Girls
calves
Glutes
Curls
Push downs
Pec Dec
Shoulder Press
Rear Delts
Leg Extension
Ham Curl
Torso Rotation
Back Extension
Lat Pull
Hammer Strength Crunch
Seated Row
Shrug
Hack Squat

Bike 30:00
Stairs 5:00
Elliptical 5:00
Walk Incline 10:00
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
Am cardio 60:00
Run 1 Mi- 8:33
Walk Incline - 12:00
Bench
135x20
135x10
185x10
225x5
225 w/ chains x3
225 w/ chains x4
225 w/ chains x5
185 w/ chains x 6
185 w/ chains x 6
Floor Press
185x10
225x5
275x3
Close Grip Chest Press- 160x35
 
Yomo

Yomo

MuscleHead
Dec 18, 2015
902
263
Deficits and Front Squats have helped my deadlift more than any other movements...hell I pulled from a deficit for just over 6 weeks, and when I went back off the floor, I either hit a PR or matched a previous RM, while moving the BB faster...good work in here...
 
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